Today is a straight-up leg and lung test. Four movements, 140 total reps, one clock. Show up ready to move with purpose from the first burpee.

Today's WOD — FOR TIME

  • 40 BURPEES
  • 50 AIR SQUATS
  • 30 JUMPING LUNGES
  • 20 REVERSE LUNGES

How this format works

FOR TIME means you complete every rep of every movement as fast as you can while maintaining quality reps. Start the clock, knock out all 40 burpees, then move to 50 air squats, then 30 jumping lunges, then finish with 20 reverse lunges. There are no assigned rounds here, just one continuous descending ladder from top to bottom. Rest is self-selected, but every second you pause is on the clock, so keep breaks short and intentional. Record your finish time so you can chase it next time this WOD comes up.

How to attack it

The burpees are where most people blow up, so start at a pace you can hold for all 40, not a sprint you regret by rep 15. Break the air squats into two sets of 25 or three sets of 20 with a short breath reset between, keeping a steady up-down rhythm. Jumping lunges are the second wall, so count in sets of 10 and land soft to protect your pace. Match your breathing to the movement, one breath per rep on the squats and lunges, and finish the reverse lunges unbroken if you can.

Form cues

  • 40 BURPEES — Chest to floor, then jump up and reach overhead.
  • 50 AIR SQUATS — Feet shoulder-width, hips below knees, chest up.
  • 30 JUMPING LUNGES — Lunge, then jump and switch legs in the air; land controlled.
  • 20 REVERSE LUNGES — Step back, lower the back knee, drive up through the front heel.

Scale it

Newer to this: Cut the reps in half across the board (20-25-15-10) if this is a big volume day for you. Swap jumping lunges for standard alternating lunges, and step back from the burpee instead of jumping. Focus on smooth transitions rather than speed.

Want more: Add a round: run through the full ladder twice for 280 total reps. You can also add a tempo count on the air squats (three seconds down) or hold a backpack for the lunges. Cap your rest between movements at 10 seconds to push the pace.

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